August 27, 2022

Saturday, August 27th 2022

Warm-up
A. General
Easy 200-400m run (row equal to group running time for those who can’t run)

B. Specific (Running drills)
4 x 25’ Walking High knees (2/leg):
3 x 25’ A skip:
3 x 25’ "Butt Kicks":
3 x 10’ High knees into running (not far)

B. Specific (DBs)
3-6 DB push press, heels stay on ground
3-6 DB Thruster, Heels stay on ground
3-6 DB devil press, heels stay on ground

Performing these reps with heels on ground will promote posterior chain engagement and an effective drive into the ground.

Metcon
Metcon (Time)
4 rounds for time @2×50/35lbs
30 DB Push Press
200m Run (or 200m Row)
20 DB Thrusters
200m Run
10 DB Devils Press
200m Run

KG: 25/15KG
TC: 27 min
Score: Time

Scaling Options
Beginner
100m run or 200m row
Lower DB weight to 25/15lbs

Intermediate:
lower DB weight to 35/25lbs

Perform
4 rounds @2×50/35
15 DB Push Press
200m Run
10 DB Thrusters
200m Run
5 DB Devil Press
Rest 60 seconds

Metcon (Time)
Team Version
Synchro

3 rounds
Run 800m with rope or PVC
30 Synchro DB push press
Run 400m passing medball 20/14lbs
20 Synchro DB thrusters
D-ball or Sandbag carry 200m together
10 Synchro Devil press

Extra Accessory
Metcon (Checkmark)
Conditioning
EMOM 10minutes
10 Cal Assault Bike @90%